Your shoulder joint is both strong and delicate. This incredibly flexible joint allows your arms to move through a wide range of motion, but so often we misuse or abuse our shoulders to the point that they are prone to a variety of injuries and ailments. If not treated, even a small problem can become debilitating, causing limited movement and pain.

Many shoulder problems are caused by daily wear and tear. These include tendinitis, bursitis, trigger points and even frozen shoulder. Tendinitis occurs when the tendons in the shoulder become inflamed and painful. In the shoulder, this generally affects the supraspinatus, and is caused by poor posture or overuse. Bursitis results from the inflammation of the bursa, which is a small, fluid-filled sac that lubricates and cushions pressure points between your bones and the tendons and muscles near your joints. In the shoulder, this can often become inflamed from overuse or traumatic injury. Trigger points appear as small knots in the muscles, and are common in the shoulder area. These trigger points can also refer pain to other areas, mimicking the symptoms of tendinitis and frozen shoulder.

Most people tend to favor an area that is causing pain, limiting their movements to minimize pain. However, this can actually lead to frozen shoulder, in which the shoulder becomes so stiff that it quickly loses mobility.

All of these conditions may require a long time and a lot of therapy to heal. Sometimes surgery is required. Adding massage to a physical therapy routine can speed the healing. Regular massage, however, may also help to prevent severe problems in the first place.

The best medicine for many shoulder problems is prevention. As soon as you develop any pain or discomfort in your shoulder, schedule an appointment with a massage therapist for assessment and treatment. If the injury is beyond the scope of massage treatment, your therapist will advise you to see a doctor.

A massage therapist’s first priority is to make you feel more comfortable by relieving your pain. A variety of techniques can help with shoulder problems, including specialized massage techniques, stretching, heat or hydrotherapy. Your therapist may also suggest stretches and exercises you can do at home to strengthen your shoulder and improve your mobility.

How to Avoid Shoulder Problems

• Always use good posture
• Avoid excessive and repetitive use of your shoulders
• At work, take frequent breaks and stretch often
• Avoid carrying heavy bags or backpacks, especially over one shoulder
• Always warm up your muscles before exercising
• Call your massage therapist or doctor immediately if you injure your shoulder or feel pain, even if it seems minor at first
• If you have an existing problem, follow any exercise routine prescribed by your massage therapist or doctor

Other articles in this series include:
Massage Techniques for Rotator Cuff Problems and Shoulder Pain